Evening Meditation for Sleep
An evening practice helps the mind put the day down. It combines a calming breath pattern with gentle body awareness and ends on a positive note.
- Time
- 10–15 minutes
- Level
- Complete beginner
- Position
- Seated or lying in bed
- Best for
- Winding down, falling asleep, letting go of the day
Step by step
How to practise
- 1
Dim the lights and put devices away.
- 2
Breathe in for 4 and out for 6 for two minutes.
- 3
Do a quick body scan from feet to head, softening each area.
- 4
Recall three things from today you are grateful for.
- 5
Let the breath return to normal and rest in stillness.
- 6
If you're in bed, let yourself drift to sleep.
Best for
Winding down, falling asleep, letting go of the day
Why practise it
Commonly used to relax and ease the transition to sleep.
Make it work for you
Tips & common mistakes
Tips
- Same time each evening supports your body clock
- Keep the room cool and dark
Watch out for
Meditating right after intense screen time.
Good to know
Questions
Can meditation replace sleep?
No, but it can help you relax enough to fall asleep more easily.
Ayurveda recommends settling activities in the Kapha time of the evening to support sleep.
What helps
Props that make this easier
- Meditation cushion (zafu) Lifts the hips so you can sit tall without strain. View on Amazon
- 108-bead mala One bead per mantra or breath; one round is 108. View on Amazon
- Lavender eye pillow Gentle weight and darkness to help the eyes and mind settle. View on Amazon
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